CrossFit Evergreen – CrossFit
“Laziness, doesn’t get a vote.
Frustration, doesn’t get a vote.
Weakness, doesn’t get a vote.
Negativity, doesn’t get a vote.
Only you do.”
– Jocko Willink
As humans, we like comfort. And anything that challenges that comfort, will be met with resistance. And lots of it. It’s our innate self-preservation mechanism kicking in.
Yet there is a difference between acknowledging the voices, and listening to them.
It is a choice to be lazy.
It is a choice to be frustrated.
It is a choice to be negative.
When we can see these emotions for what they are, we can acknowledge them when they arrive. And then put them where they belong. They do not get a vote in how we live our lives. Only we do.
Strength
Front Squat
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 63%
Set 2: 8 Reps @ 68%
Set 3: 6 Reps @ 73%
Set 4: 4 Reps @ 80%
Set 5: 2 Reps @ 88%
STIMULUS
DESCRIPTION
Also climbing 3% over last week in this Front Squat piece
The reps will decrease as the loading increases in this running clock workout
You’ll start a new set every 3 minutes [0-3-6-9-12]
This format ensures you have adequte rest between efforts
These sets are designed to be completed unbroken, so adjust percentages as needed based on feel
Metcon
Laces Out (AMRAP – Reps)
AMRAP 18:
6 Bar Muscle-ups
9 Push Presses (135/95)
15 Deadlifts (135/95)
21 Wallballs (20/14)
SUBS
BAR MUSCLE-UPS
Reduce Reps
Jumping Bar Muscle-ups
Banded Bar Muscle-ups
12 Chest to Bar Pull-ups
15 Pull-ups “
DESCRIPTION
Combining gymnastics and weighlifting in this longer AMRAP workout
With each station, we’ll alternate between pulling and pressing movements
Choose weights and variations that allow you to complete 4+ rounds today
This works out to a round at least every 4:30
BAR MUSCLE-UPS
If you have over 9 unbroken bar muscle-ups when fresh, let’s complete this station as written
If you’re not quite there, consider reducing the reps [3-5] or choose a substitution from the list further down the page
BARBELL MOVEMENTS
Pick your barbell weight based off the push press, as it is the more challenging of the two at this weight
Use a load that you can complete the 9 push presses within 2 sets during the workout
WALLBALLS
Use a weight that you could complete for 30+ reps unbroken when fresh
Men throw to a 10ft. target
Women throw to a 9ft. target
Strategy
GENERAL
With a longer time to work today, it’s all about chipping away at each movement
While you could complete big or unbroken sets with these weights and rep schemes, let’s aim for consistency over the 18 minutes of work
Imagining how you’ll be breaking this up 10-12 minutes into the workout can be helpful in coming up with a plan of attack from round one
The first two movements of each round will likely be more challenging than the last two
Break-up the deadlifts and wallballs in a way that allows you to thrive through the muscle-ups and push presses
See below for break-up options for each movement
BAR MUSCLE-UPS
1 Set: 6
2 Sets: 3-3
3 Sets: 2-2-2
PUSH PRESS
1 Set: 9
2 Sets: 5-4
DEADLIFTS
1 Set: 15
2 Sets: 10-5 or 8-7
3 Sets: 5-5-5 or 6-5-4
WALLBALLS
1 Sets: 21
2 Sets: 12-9
3 Sets: 7-7-7 or 8-7-6
4 Sets: 6-5-5-5″
Home WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
6 Strict Pull-Ups
9 Double Dumbbell Push Presses (50’s/35’s)
15 Double Dumbbell Deadlifts (50’s/35’s)
21 Jumping Air Squats
MODIFICATIONS
STRICT PULL-UPS
Reduce Reps
Jumping pull-ups with a controlled negative.
Banded strict pull-ups
Bent Over Row
DESCRIPTION
Combining gymnastics and weighlifting in this longer AMRAP workout
With each station, we’ll alternate between pulling and pressing movements
Choose weights and variations that allow you to complete 4+ rounds today
This works out to a round at least every 4:30
STRICT PULL-UPS
If you have over 6 strict pull-ups unbroken when fresh, let’s complete this station as written
If you’re not quite there, consider reducing the reps [3-5] or choose a substitution from the list further down the page
DUMBBELL MOVEMENTS
Pick your dumbbell weight based off the push press, as it is the more challenging of the two at this weight
Use a load that you can complete the 9 push presses within 2 sets during the workout
JUMPING AIR SQUATS
Focus on landing in a good braced position to transition smoothly into the next rep.
Body Armor
Not for Time:
15-13-11-9-7: Double Dumbbell Bent Over Rows
:30s Hollow Hold after each set
STIMULUS
DESCRIPTION
Today’s Body Armor focuses on midline stability and upper body pulling capacity.
We’ll start with the double dumbbell bent over rows, reducing the reps each set.
We then transition after each set of rows to a 30 second hollow hold.